Announcements
THANKSGIVING WEEK SCHEDULE
Monday: Regular Schedule
Tuesday: Regular Schedule
Wednesday: 5:30 am, and 11:30 am only
Thursday: Closed
Friday: 9:00 am only
Saturday: 9:00 am only
MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Warmup Run
400 Meter Easy Run
40 Second Stations
Easy Row
Low Box Step-ups
PVC Pass Throughs
Moderate Row
Low Lateral Box Step-ups
PVC Overhead Squats
Faster Row
Lox Box Jumps (Step Down)
PVC Power Snatches
Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Behind the Neck Snatch Grip Push Press
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats
Metcon
Metcon (Time)
Teams of 2
For Time (25 Minute Cap):
600 Meter Team Sand Bag Run( (50/35)Relay, switch at 100 M)
60/45 Calorie Row
60 Box Jump Overs (24/20)
60 Overhead Squats (95/65)
60 Hang Power Snatches (95/65)
60 Overhead Squats (95/65)
60 Box Jump Overs (24/20)
60/45 Calorie Row
600 Meter Team Sand Bag Run( (50/35)Relay 200 M)
After Party
Metcon (No Measure)
Olympic Barbell Cycling
Alternating On the Minute x 10 (5 Rounds):
Minute 1: 50 Double Unders (or 1 minute of practice)
Minute 2: 3 Push Presses + 3 Push Jerks
Start at 50% of Estimated 1RM Push Press and Build